If you experience menopause hot flashes at work, try changing what you wear to work, setting up a fan, switching up your diet, and giving yourself plenty of time to get to where you need to be.
The period of perimenopause can last up to 10 years, and for many, you may spend much or some of this time at work.
Knowing a few tricks may help reduce the severity and frequency of hot flashes while working in an office.
Try to avoid clothing made from wool, silk, and most synthetic fabrics. These materials trap heat and may increase your body temperature.
Instead, opt for clothing that wicks up heat and moisture. Some brands offer clothing specifically for hot flashes and night sweats.
Editor Ren Dias’ mother-in-law suggests rayon to avoid soggy pits. But that’s not her only tip.
“[My mother-in-law] also recommends patterns if you need to wear cotton or other materials to help hide sweat,” she says.
Try to avoid wearing turtlenecks, and choose to dress in layers. This way, when you feel the onset of a hot flash, you can remove layers to help cool yourself down.
Since cold chills often follow a hot flash, you can easily put the layers back on to become comfortable again.
The more you know
While some fabrics, such as cotton, are more “breathable” than others, this doesn’t mean they’ll help during a hot flash. Cotton tends to retain moisture, so it won’t keep you comfortable during the chill phase.
You may choose to lower the room temperature in your living space, but this isn’t always possible at work.
If you work at a desk, you might consider bringing a small fan, whether handheld, desk-sized, or tabletop clip-on.
Turning on the fan can help you cool down during a hot flash and circulate the air around you better. Try angling the breeze away from your eyes if you cope with dry eyes.
If you work near a window (that you can open), open it to let some cool, fresh air inside. But only if it’s cooler outside than inside.
Food
Hot and spicy foods increase your body temperature and may worsen your symptoms. Try avoiding spicy foods and allowing hot foods to cool down before you eat them.
Consider eating cold foods such as:
- salads
- sandwiches
- cold pastas
These options will still fill you up without increasing your body temperature.
Drink
While it may be tempting to start your workday with a hot cup of coffee or tea, try an iced variation or sip on ice water instead.
Use cold drinks to your advantage in two ways:
- Sipping on a cold beverage throughout the day can help cool you down.
- Place the cold cup or glass against your forehead or your neck.
Give yourself adequate time to get to work and meetings.
The stress of rushing around can raise your body temperature and trigger a hot flash. You can better remain at ease when you have adequate time, which can help reduce the frequency of hot flashes.
Hot flashes are a symptom of perimenopause for many people. If you work during this time, you may experience hot flashes at your job.
Following a diet and routine that can reduce the strength and frequency of hot flashes are great preventive measures. It’s also important to have special strategies.
Having items on hand and practicing routines that help cool you down will greatly reduce the stress or discomfort associated with hot flashes at work.